Strength and Core exercises to prevent neck & shoulder pain.

The injury to a brian caused by stroke can lead to problems with talking, seeing, thinking, remembering, moving, eating, swallowing and more.  It's no wonder stroke is a leading cause of disability in adults worldwide. Here are some lifestyle tips to cut the risk of suffering a stroke:

1. Eat at least 3 to 5 services of fruit and vegatables a day - the more the better.
2. Exercise most days of the week.  Brisk walking for an hour a day five days a week can cut the risk of a stroke in half.
3. Maintain a health weight, and especially watch out for abdominal fat.
4. Limit alchol to no more than two drinks per day if you drink.
5. Eat more grains such as oats, quinoa and brown rice.
6. Eat more sources of good fats such as fatty fish, walnuts, flaxseed and chia seeds.
7. Destress - psychological stress is a known risk factor for stroke.

There is plenty of evidence to show that lifestyle can have an impact on fertility.  Here are some tips to boost fertility based on scientific evidence: 1.Cut the caffine In one study, women who consumed a cup of coffee or more a day were half as likely to become pregnant, per menstrual cycle, as women who drank less than that. 2. Stop smoking 3. Avoid Alchol. Even moderate drinking (five or fewer drinks per week) has been linked to infertility. 4. Maintain a healthy weight. Being either excessively overweight or underweight can contribute to infertility in women. 5. Manage stress As infertile couples tend to be more stressed than fertile couples, relaxation techniques like meditation and yoga may help. References Wilcox A, Weinberg C, Baird D 1988 Caffeinated beverages and decreated fertility. Lancet. Dec 24-31;22(8626-8627):1453-6 Augood C, Duckitt K, Templeton AA, 1998 Smoking and female infertility: a systematic review and meta-analysis.  Human Reproduction Jun; 13(6):1532-9 Coelho C, Julio C, Silva G, Neves A 2009 Tabacco and male infertility: a retrospective study in infertile couples Acta Med Portuguese Nov-Dec; 22(6):753-8

Like a trusty guard dog, your smart phone probably rests right next to you (or even under your pillow) every night when you go to sleep. You’re able to answer calls, texts and emails at a moment’s notice – even during the wee hours of the night.  And isn’t that the best part about technology? Always being connected and never truly shutting down or logging off?  Not so fast. You probably don’t even realize how your smart phone habits are affecting your sleep. 1. It keeps your mind psychologically engaged Smart phones were designed to make us more productive and our lives easier. They’re designed to entertain us and provide information. But when it’s time to turn off the lights and go to sleep, the last thing our brain needs is more information and more entertainment. (And that seems fair enough – we give our brains enough to think about during the day!) The smart phone era has forced us to feel like we can never really log off, even when we’re sleeping.   Your mind can stay active and engaged long after you’ve scrolled through Instagram or responded to a few work emails. Going to bed and falling asleep should be a peaceful, happy and relaxing experience. Engaging with your phone too close to bedtime can negatively impact those feelings. 2. The blue light from the screen suppresses melatonin Blue light from screens of laptops, tablets and smartphones supresses melatonin.  Melatonin is a hormone responsible for controlling your sleep-wake cycle. So when your body runs low on it, you can experience insomnia, tiredness during the day and irritability. 3. Alerts delay REM sleep Knowing your smartphone is at hand can mean you are aware of new email alerts or social media alerts.  These alerts or simply waiting for these alerts can delay REM sleep. So if you want to improve the quality of your sleep simply have 1 hour technology free before bed. Reference https://www.physiology.org/doi/full/10.1152/japplphysiol.01413.2009